The ketogenic diet has been recognized for its potential physical and mental health benefits. A new study suggests that a ketogenic diet may also be associated with better mood and mental well-being in the general population. Experts recommend starting this dietary pattern under the guidance of a nutrition professional for those new to keto, as other dietary patterns like the Mediterranean or DASH diets have more robust evidence for improving mental health. The ketogenic diet is characterized by high fat, low carbohydrate, and moderate protein intake and has been acknowledged for its potential metabolic and psychological benefits. A recent pilot study from Stanford Medicine reported improved symptoms in patients with severe mental illness after a 4-month ketogenic regimen and standard treatment, leading to further investigation into the potential psychological benefits for the general public.
Researchers at Northumbria University in Newcastle-upon-Tyne, England, conducted a study to investigate how the ketogenic diet affects different aspects of mental health in the general global population. The study, published in Nutrition, found that following a ketogenic diet may be linked with better mental and emotional health in the general population, with benefits increasing over time. The study looked at mood, cognitive and emotional stress, depression and anxiety symptoms, and feelings of loneliness. Participants on a ketogenic diet reported superior mood states, reduced anxiety and depression, and fewer feelings of stress and loneliness. These psychological benefits appeared regardless of ketone levels, suggesting that sustained dietary habits might contribute to mental well-being regardless of metabolic changes.
The study compared the self-reported mental health outcomes of individuals on a ketogenic diet with those on other diets, using data from two online surveys. Participants were recruited via social media, with a total of 423 participants across two cohorts. Surveys included various mood scales and stress assessments, with dietary habits collected through a food frequency questionnaire. Individuals following a ketogenic diet had better psychological well-being, including superior mood states, reduced anxiety and depression, and fewer feelings of stress and loneliness. These benefits were observed regardless of ketone levels, with participants following the ketogenic diet for an average of 24 to 44 months.
Medical experts emphasize the importance of further research into the long-term mental health effects of a ketogenic diet. The diet may increase gamma-aminobutyric acid levels, promoting calmness similar to benzodiazepines. It may also influence neurotransmitters like dopamine and serotonin, as well as the gut microbiome, affecting behavior and stress response. However, more research incorporating biological markers is needed to complement self-reported data. Consulting healthcare providers before attempting the ketogenic diet is crucial, especially for those with complex health conditions or considering major dietary changes. A balanced, whole-food, plant-forward diet is recommended, with the Mediterranean or DASH diets having more documented mental health benefits and fewer risks.
For individuals with mental health conditions, a balanced diet may be recommended in conjunction with traditional psychiatric treatments. Limiting ultra-processed foods and consuming healthy carbohydrates and omega-3 fatty acids can benefit mood and support mental health. Though the ketogenic diet shows evidence of benefits for mental health, further research is needed to safely recommend it for mood disorders or improving mental health in the general population. Studies on cortisol levels during a ketogenic diet remain inconclusive, highlighting the need for more research into the long-term effects of the diet on mental health.
